CrossFit For Hope - Kate Foster

Each year CrossFit does a special WOD to raise money for their foundation CrossFit for Hope. The spokeswoman for this is actually not a "Woman" but a kid...a 13 year old little girl named Kate Foster. Here is a great short clip of Kate.

What an inspirational little girl. If you want to see more of Kate check this video out (yes, it's a little long).

How was everyone's Father's Day?? Here is a cute pic that was on the CrossFit Kids page of a grandfather, son and grandson all working out together. Love seeing our own families WODing together at BCCF!!!

YOU CAN STILL SIGN UP FOR BCCF TEENS PROGRAM!
19-28 JUN. Time would be 4pm every day, 8 am Saturdays, no class on Sunday. (Cost 145$) (Ages 13-18)

Essentials the next month would go MWF at 4pm. (Cost 125$)

If you are interested contact Lucien at lucien@bluecoastcrossfit.com.

What if fitness was fun?

What if you had CrossFit as a kid? Would you have enjoyed sports and fitness more? Would you have understood nutrition better? Maybe more self-confidence? Our goal at BCCF Kids is to make your kids better all around athletes so they can succeed at a variety of sports! We want to give them confidence, give them information on healthy nutrition and make play and fitness one. This is a great article from CrossFit LA about a 14 year old Crossfitting girl who found confidence and strength in their program. 

Also, this picture made me smile :)

Here are some pictures from Tuesday's 8-12 y/o class...It just happened to be all girls this week...Girl power!!!

LOL

We are going to tell some jokes today as part of our "Game" time in BCCF Kids. Here they are in case you want to tell them at home :) Yes, we are CrossFit coaches AND Comedians...who knew?!?

Why did the chicken cross the playground?

To get to the other slide.

Where do cows go on Friday night?

To the MOOOvie theater.

What do you call a pig that knows karate?

A pork chop!

Why is 6 afraid of 7? 

Because 7 8 9!

How do you make a tissue dance?
 Put a little boogie in it.

Knock, knock.

  -Who's there?

Cows say.

  -Cows say who?

No silly, cows say moo!

Knock, knock.

  -Who's there?

Tank.

  -Tank who?

You're welcome!

***

House Rules: We have either handed you or will hand you a letter this week. It reviews our BCCF Kids program policies. Please read, sign and return to a coach. Make sure to also note any important medical information we should be aware of as coaches. With new faces this month, we just want to go over our policies so everyone is on the same page. Thank you!

Nutrition: You might notice we talk a little bit about nutrition during our BCCF Kids class. This is going to continue. We are NOT telling your kids to eat Zone, Paleo, do Whole30, weigh their food, diet or count calories. We just want to make them aware of what are good foods to fuel your body, and what foods make your belly hurt. Here is an awesome shopping list of healthy foods. 

-BCCF Kids Coaches

Live life like a kid!

With the week break, I've had some time to reflect about our second BCCF kids session. It's been a blast, but I have learned something very important from our little ones. They don't even know they've taught me it, but I'm happy they have. One of the reasons I love coaching kids is because they live without ego or fear of embarrassment. What I mean by that is not once have I heard one of the kids say "I can't" or "But I'll look stupid". Kids live life and go about tasks without worrying about what they look like. When we become teens and adults we start having an ego, we try to please others, and we fear failure and embarrassment.

The kids have taught me to ditch my ego. I don't mean the ego you think of, like someone bragging about their CrossFit Total or 1 mile time. I mean the ego we carry around without knowing. Our ego keeps us from trying things that scare us. Maybe something like hanging from the pull up bar, kicking upside down against the wall, or the squat snatch (what if I fall on my butt?!?!). Ego prohibits us from attempting tasks (CrossFit or otherwise). Remember you are here to better yourself, it's OK if you look silly or fail. When adults hear "starjumps" or "burpees" or "handstands" many times I notice slight cringes or hear groans. Kids? Do they like star jumps?!?! Heck yes! Do they care if they topple over during their handstand? I think not. I encourage you to live life like a child, try it for just one class, and see how it feels.

Can't wait for the summer session to start up!!! Oh, and this post is too cool not to share. It has AWESOME ideas for paleo lunches. I know school is out, but how great would these be for a hike or beach day...and totally not just for kids! Ditch that bread and goldfish, you won't need them anymore.

-BCCF Kids Coaches

The CrossFit Games

Games without a plug? Those are the best kind!!! With electronics everywhere sometimes it's hard to remember how fun a game of foursquare or kickball can be. While researching some games we can play with the kids, I came across this AWESOME list that I thought I'd share with you too. These are great games to break out during summer. Remember, sometimes the most simple of games are the ones that are the most well-received!

And if you love your electronics...have you been watching the regional coverage of the CrossFit games? If not, you have to! You can stream live on games.crossfit.com. Regionals are each weekend through June 9, then the Games are July 22-29. I'm bringing this up because your kids might really like watching the CrossFit athletes, so they can see what they can do when they are all grown up. This is why we learn our angry gorilla, how to hold up the sky, jump high, run fast and go upside down!  Here is a video of some kids enjoying last year's CrossFit games.

REMINDER: NEXT WEEK THERE WILL BE NO KIDS CLASSES. We will resume with our new schedule the week of June 3. Please see a coach to sign your kids up (one or TWO times a week options!). Remember, for the summer months we have a new schedule, T/Th 2-2:45 ages 4-7, T/Th 3-3:45 ages 8-12.

-BCCF Kids Coaches

Body Awareness

During Tuesday's BCCF Kid's class, Coach Emily had some shapes on the floor for the game. The goal was to get the kids to work together to make the shape with their body and identify it. It's fun, a great learning tool, and also teaches one of the most important skills in CrossFit: Body awareness! Most of the time, kids (and adults) learn by replicating what the coach demonstrates. The kids especially will mimic exactly what we do. But it's also important for them to learn how to use their bodies, and in this case, how to move them to make a shape. Countless times as adults we have to ask a training buddy or coach "Was my chin over?" "Did I get deep enough in my squat?" (I had to ask this today!!!) "Was I locked out overhead?" When really, muscle memory should be kicking in and we should start becoming more aware of our bodies and positioning.

The kids did awesome making the shapes and we'll definitely be doing this again. The obstacle course was a blast. The kids did a great job remembering the order on their own and figuring out how to maneuver the ascending boxes.

We also began more gymnastics work with handstand/headstands and spiderman walks (aka wall walks). We'll continue to work on this as a skill, as well as pullup and ring work. I've seen some big improvements in jumping rope too, so thanks for practicing at home with the kids, it's showing!!!

**For the summer months we are changing the schedule. We will now offer a TWO times/week option. There are flyers up at the gym, but the class times will be T/Th 2-2:45pm for ages 4-7, and T/Th 3-3:45pm for ages 8-12. This will begin in June.**

-BCCF Kids Coaches

Annie

Tuesday in our regular group classes we did Annie. While doing some searching on the web I found this video of CrossFit New England's kids program doing Annie. It's pretty awesome! You can check it out here. We have been working on jump rope in class and it's for sure a tricky movement to master, for our adults too! Keep encouraging your kids to practice at home and it's a skill we will continue to work on throughout the summer. Pretty soon they will be doing triple unders ;)

I also came across this great article on kid nutrition; motivational ways to transform your child's eating. Check it out here. Here are some pics from Donna's class last week with the 8-12 y/o group.

-BCCF Kids Coaches